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CrossFit Empire South – CrossFit

Today we are working off of our 20-rep max that we found in Week 1. Take the load of your 20-rep max and multiply it by the percentages in today’s lifting session. This will determine your loads for each set.

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Weightlifting

Metcon (No Measure)

Week 4 – Strict Press:

For load:

10 reps (105%)

12 reps (100%)

14 reps (95%)

– Rest 3:00

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

AMRAP 12:

9/12-cal. row

24 sit-ups

INTERMEDIATE

Same as Rx’d

BEGINNER

AMRAP 12:

9/12-cal. row

15 sit-ups

After Party!

Get some extra work in at Open Gym!

Metcon (Distance)

5 sets for height:

3 box jumps

– Rest as needed between sets.

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